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Spinning Power Bursts

AdvancedCardioTier T4

On a stationary cycling bike, climb against heavy resistance at a low pace. Then stand and pedal at maximum effort for ten seconds, and sit down right away.

Targets: Hip

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

No equipment needed

Dosage

4

Sets

20 sec

Reps / Time

90 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Set a heavy climbing resistance and settle into a low-RPM seated climb.
  • Keep both hands on the handlebars through the climb.
  1. She pedals seated on the bike at a slow heavy rhythm, hands on the handlebars, body low over the bars.

    Step 1 of 5

    Pedal seated in a tough low-RPM climb.

  2. She rises out of the saddle onto the pedals, weight forward over the bars, hands gripping, beginning to drive the pedals hard.

    Step 2 of 5

    Get up out of the saddle to begin the burst.

  3. She drives the pedals at maximum standing effort, body driving over the bars, the flywheel spinning fast against the heavy resistance.

    Step 3 of 5

    Give everything for ten seconds to drive the pedals faster against the heavy resistance.

  4. She drops back into the saddle immediately after the burst, hands still on the bars, the pedals slowing back toward the climbing rhythm.

    Step 4 of 5

    Then sit down immediately.

  5. She pedals seated on the bike at a slow heavy rhythm, hands on the handlebars, body low over the bars.

    Step 5 of 5

    Pedal seated in a tough low-RPM climb.

Safety Information

Keep enough resistance on the wheel to stay stable through the stand. Sit back into the saddle as soon as the burst ends rather than holding the stand. Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.